Self treatment kit bag

Following some recent questions on what type of foam roller to get I have outlined the selection of tools you can have at your disposal to prevent, and manage, yourself without relying on the hands of a therapist all the time.  With the right knowledge and tools you should be able to deal with 80% of problems your body will throw up yourself!

Your self treatment kit bag should consist of the following.

superficial work – generic softer foam roller is fine

superficial work – mobility band / cut up old bicycle inner tube

deeper soft tissue work – hard hollow style eg. the Grid (gold standard) by Trigger point therapy, or the more-mile copy

really deep soft tissue work – the rumble roller, or the more-mile copy.

localised joint work – a tennis ball and a peanut (2 tennis balls taped together)

localised soft tissue work – a lacrosse ball / hockey ball / golf ball

kit bag tools

For some fantastic video’s on how to use these tools see Kelly Starett’s website-


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Fruit, Nut and Honey bars

Fruit, Nut and Honey bars



125g unsalted butter, cubed

100g light soft brown sugar

100g honey

75ml fresh apple or orange juice

Finley grated zest of 1 orange

200g porridge oats

100g dried dated, chopped

100g dried apricots, chopped

50g chopped walnuts, hazelnuts or almonds

125g mixed seeds such as pumpkin, poppy or sunflower



Preheat the oven to 180 degrees C.

Put the butter, sugar, honey, fruit juice and orange zest into a large saucepan over a lower heat and stir from time to time until the butter has melted and the ingredients are blended together.  Remove from the heat, add the oats, dried dates and apricots, nuts and 100g of the mixed seeds.  Stir well.


Transfer the mixture into a 18x25cm shallow baking tin which is lightly greased and base lined with baking parchment. Level the surface with the back of the spoon and sprinkle the remaining seeds evenly over the top.  Bake in the oven for 25-30mins until golden brown on top.


Leave the tin to cool before turning out and cutting into squares or fingers with a sharp knife.  They will keep for 10 days stored in an airtight tin.

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March Training for Sportive and Gran Fondo with Sports Tours International

See link for the March Training for Sportive and Gran Fondo with Sports Tours International article.


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North West Retul bike fit demonstration for Rochdale CTC

Many thanks to Rochdale CTC and the East Lancs Road Club for inviting me to their training session to demo the Retul bike fitting system recently.

It was great to see so many keen cyclists with a great support network within the club.

If any other clubs in the North West would like a demonstration of the Retul bike fitting system then please get in touch, as the leading North West Retul bike fit practitioner I can offer educational seminars on injury prevention as well as demonstrating the benefits of using this technology to improve your comfort, efficiency, performance as well and reduce injury risk.


East lancs demo

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Glasgow Commonwealth games training gets underway

This summer I will be working at the Glasgow Commonwealth games supporting athletes at the athletics arena.  This is a fantastic opportunity to work with some of the worlds best athletes and fellow support staff.  Training kicked off with a look round one of the venues and an induction into the preparation which is in full swing.


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Performance Coaching Conference 2014

Saturday 15th March saw British Triathlon organise a fantastic performance coaching conference addressing many of the technical innovations and high end planning required to support our athletes through to winning performances at the major championships.

Jim Pennycook took us through the military driven innovations which have crossed over into sport, and gave us glimpses of what is to come – there’s some very cool shiny toys coming!

Prof Mike Tipton used his experience working with the military in extreme environments to guide athletes on how to best perform in hot environments.

Ian Pyper showed us how the EIS are supporting the athletes with regular screening to identify potential injury risk factors, as well as the detailed race analysis providing hard data to guide training in order to get on the podium.

Simon Jones went through the technical planning process he has developed with a number of sports which he now brings to the British Triathlon squads which helps athletes focus on their most important factors required to win.

Finally Peter Keen talked about his career with British Cycling and his experiences guiding and supporting the incredibly successful Team GB.



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